The Science of Breathing for Public Speaking

Public speaking can feel like a tightrope walk—your heart’s racing, your mouth’s dry, and your brain seems to forget how to string sentences together. The clients we work with often mention these symptoms when they come to us for coaching. And here’s the surprising thing we teach them first: the science of breathing for public speaking.

Yes, the secret weapon to owning the stage (or the boardroom, or the Teams meeting) isn’t some clever trick or complex technique – it’s something you’re already doing… just perhaps not optimally.

Why Breathing Matters for Public Speaking

Unless you’re already practising meditation, you probably take your breathing for granted—until it’s not working, that is. In high-stress situations like public speaking, your body tends to shift into “fight-or-flight” mode. That means shallow, rapid breaths, increased heart rate, and a nervous system on high alert.

The result? Shaky hands, a voice that cracks, and a brain fog that makes you forget what you were saying mid-sentence.

The good news is, you can control your voice – and your heart rate – by focusing on slow, rhythmical breathing.

The Science of the Breath-Brain Connection

Let’s get a little nerdy for a moment. Breathing isn’t just about oxygen in, carbon dioxide out. It’s a direct line to your autonomic nervous system—the part of your body responsible for regulating stress.

• Shallow breathing (usually from the chest) is associated with sympathetic nervous system activation—aka the stress response.

• Slow, rhythmical breathing (from the diaphragm) activates the parasympathetic nervous system—your body’s “rest and digest” state, helping calm your mind and stabilise your emotions.

A 2017 study published in Frontiers in Psychology found that participants who engaged in slow, controlled breathing exercises showed reduced anxiety and improved attention. Rhythmical breathing literally helps your brain focus and stay cool under pressure.

Breath Control = Voice Control

Your voice is powered by the breath. Without proper breath support, it can becomes tight, high pitched or shaky.

By focusing on slow, rhythmical breathing from the diaphragm, you can:

• Project your voice confidently without straining

• Control your pace and avoid anxious speed-talking

• Emphasise your words naturally and more engagingly

Think of your breath as the fuel for vocal presence, clarity and connection.

Practical Breathing Exercises for Public Speaking

Here are a few simple yet powerful ways to use your breath to your advantage before and during a speech:

1. 5×5 Breathing

Simple, steady, and soothing it’s the breath for quality of life exercise.

• Inhale slowly through your nose for 5 seconds

• Exhale gently through your mouth for 5 seconds

• Repeat for 1–2 minutes

A great “slow-down” to help ease you into a confident state of presence. This exercise can (and should) be used any time during the day to regain focus and “reset” your presence.

2. Cyclic Sighing

Backed by neuroscience as the number one exercise for quick stress relief.

• Take a deep inhale through your nose

• Before you finish that inhale, take a second, short inhale

• Then exhale slowly and completely through your mouth

Just a few rounds can significantly reduce anxiety and settle nerves. This exercise can be used while waiting for the start of a presentation, interview or high stakes meeting to get you in the zone.

3. Pre-Performance Power Breath

The last breath before brilliance.

• Inhale deeply through the nose

• Exhale slowly through the mouth

• Add a slight smile (yes, even if it’s fake—it works!)

One breath signals calm, confidence and readiness to your brain. This exercise can be used just before you’re about to speak and will help to set your pace and focus at the moment it counts.

📌 Try combining these techniques in your daily routine or right before a big moment. Breathing isn’t just a tool—it’s your backstage pass to clarity, calm, and charisma.

Make Breathing Your Speaking Superpower

Public speaking isn’t about a perfect performance. It’s about being in the moment and making an authentic connection with the audience – and nothing anchors you in the moment like your breath.

So, before your next talk, toast, presentation or pitch, take a breath. A long one. Let it slow your heart, clear your mind, and steady your voice.

Because sometimes, the most powerful tool you have… is the one you’ve had all along.

If you’d like to learn more about using the breath to improve your presentation skills, public speaking or executive presence contact us or email louise@bespoke-coaching.com.